Bodyweight Lunge
Learn how to perform Bodyweight Lunge, a Legs exercise, with setup, breathing and common mistakes.
Bodyweight Lunge · Preview
Setup
Place your hands wherever they feel comfortable and step one foot forward into a stance. Keep your torso upright and prepare to load the front foot steadily.
Start phase
Shift your weight onto the front foot and lower slowly. Let the front knee track with your toes while the back knee lowers naturally toward the floor.
End phase
Push through the front foot to stand back up. Keep your chest lifted so your upper body does not fold forward.
Target muscles
Feel the work in the front quad and glute. If too much weight shifts to the back foot, drive harder through the front heel.
Common mistakes
An inconsistent stance can send the knee too far forward or make your hips wobble. Even if you reduce depth, first find a comfortable stance you can repeat consistently.
Breathing
Inhale as you lower and exhale as you stand. Coordinating your breath helps you regain balance on every rep.
Coach tip
Think about pushing the floor away through your front heel and midfoot to stay centered. Keep the same gaze and stance until one side is complete.
